High Protein Easy Eggs and Sausages Breakfast

Eggs and sausages are a match made in breakfast heaven—and when baked into savory low-carb cupcakes, they’re unbeatable. This keto-friendly, carnivore-approved recipe blends creamy eggs, juicy sausage, crisp veggies, and melty cheese for a powerhouse morning meal. Best part? It’s ready in under 40 minutes and packs 22g of protein!

This isn’t your average scrambled eggs dish. These high-protein egg cupcakes combine turkey sausage, sautéed onion, and bell pepper with a rich egg base and a savory ham lining. They’re oven-baked for a fuss-free prep and perfectly portioned for on-the-go mornings.

The addition of fresh spinach adds a subtle earthy touch, balancing the richness of the ghee and meat. Whether you’re sticking to a keto or carnivore plan or just need something quick and nourishing, these cups deliver. Plus, kids love them too—and they freeze like a dream!

• Cuisine: Keto / Carnivore
• Servings: 6
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes

So, let’s get started KMT Show 🌟! Here’s what you’ll need to make this recipe so special :

Ingredients:

• 5 tablespoons ghee

• 12 eggs

• Salt and black pepper, to taste

• 1 oz spinach, torn

• 12 ham slices

• 2 sausages, chopped

• 1 yellow onion, chopped

• 1 red bell pepper, chopped

It’s time to put on your KMT chef’s hat 👩‍🍳 and start create your own version, Kitchies!! Simply follow these easy-peasy steps! 🍽️

How to Make High-Protein Eggs and Sausages:

1. Preheat oven to 425°F. In a skillet, melt 1 tablespoon of ghee over medium heat.
2. Add chopped sausage and onion. Stir and cook for 5 minutes.
3. Add bell pepper, season with salt and black pepper. Cook for 3 more minutes, then transfer to a bowl.
4. Melt the remaining ghee and divide into 12 cupcake molds. Line each with a slice of ham.
5. Add torn spinach into each mold, followed by the sausage mixture. Crack one egg into each mold, keeping the yolk whole.
6. Bake in the oven for 20 minutes or until eggs are set. Let cool for a few minutes before serving.

KM’Tips:

• Use silicone muffin molds to make cleanup a breeze.

• Add shredded cheddar for a cheesy finish.

• Make a double batch and freeze for grab-and-go mornings.

• For runnier yolks, bake only 15 minutes and monitor closely.

Substitutions and Variations:

• Replace ham with turkey bacon for a leaner base.
• Add chopped jalapeños for heat or mushrooms for an earthy flavor.
• Not a fan of red pepper? Try zucchini or broccoli.
• You can also mix egg whites with whole eggs to reduce cholesterol.

Healthier Version :

For those looking for a healthier twist, you can make a few adjustments to this recipe. Here are some suggestions :

• Swap out ghee for olive oil to lower saturated fat.
• Use egg whites for a leaner, lighter result. Opt for lean chicken sausage or ground turkey and increase spinach for fiber and vitamins.

Nutrition Information:

Please note that the following nutrition information is approximate and may vary depending on the specific ingredients, quantities used and serving sizes.

Calories: 440
Fat: 32g
Carbs: 12g
Fiber: 0g
Protein: 22g

These eggs and sausages cups are perfect for busy mornings, weekend brunch, or post-gym fuel. High in protein, full of flavor, and endlessly customizable—they’re everything you need to stay full and energized. Try them out, and explore more keto-friendly meal prep ideas at KitchMeThat.com!

Are you curious about anything else❓🤔 Take a look at the most frequently questions Below we get about this recipe:

FAQs:

1. Can I prep these ahead of time?
   Yes! Store them in the fridge for 4 days or freeze for 2 months.

2. Can I leave out the spinach?
   Absolutely—these are flexible. Just skip it or replace with kale or diced broccoli.

3. What kind of sausage works best?
   Turkey sausage is great, but pork or chicken sausage works well too.

4. Can I use bacon instead of ham?
   Yes—just pre-cook bacon strips and use them to line the cups.

5. Why are my eggs rubbery?
   They might be overbaked. Bake only until whites are set and yolks are done to your liking.

6. Can I add cheese?
   Definitely! Add shredded mozzarella, cheddar, or feta for extra flavor

7. How do I reheat them?
   Microwave for 30–40 seconds or reheat in the oven at 350°F until warm.

8. Are these keto?
   Yes, they’re perfect for keto and low-carb lifestyles.

9. Do kids like them?
   Yes—especially if you add cheese or skip veggies for picky eaters.

10. Can I double the batch?
    Absolutely—just use two muffin pans or bake in two rounds.